Why Lifting Heavy Weights is a Must + Science-Backed Benefits for Women Over 40 (ep. 487)
If you had to choose just ONE exercise activity to better support your metabolism, blood sugar, overall health, well-being, and longevity…
It should be this: Lift heavy weights.  
And I get this may feel like an unpopular recommendation, but it’s true!
Catch today’s show for ALL the reasons why you should start lifting heavier weights, as well as easy tips to get started right away.

Mentioned in this Episode: 
Magnesium Restore – The Muscle-Mineral 
#476: How to Pivot in Perimenopause to Increase Energy, Metabolism and Brain Power
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487: Why Lifting Heavy Weights Is A Must + Science Backed Benefits For Women Over 40

Energized host and bestselling author Dr. Mariza Snyder puts the power back in your hands so that you can age powerfully and live life to the fullest. Get ready to navigate your hormone and metabolic journey with wisdom and grace throughout your forties and beyond. 
Each episode will leave you feeling empowered with the knowledge of how your body actually works by providing root-cause explanations for the symptoms you’re facing (with a side of real talk) along with proven, research-driven solutions to reset your metabolism, fatigue, and hormones. In each information-packed episode, you will discover solutions designed to reclaim your energy and aliveness so that you can feel ENERGIZED in your body and become the CEO of your health. 
Visit www.drmariza.com for hundreds of free recipes and resources, plus game-changing programs, products, and incredible support designed to optimize your metabolism, energy, and brain function as you powerfully navigate the second half of your life.  
This podcast was formerly named "Essentially You with Dr. Mariza".

Alternative Health

Health

Medicine

Science & Medicine

Health & Fitness

Hormones don’t get the credit they deserve.

Hormones are beautiful optimizers for our bodies and can be super beneficial in managing ALL kinds of disorders and diseases. 

Menopause expert and registered dietician Esther Blum joins me today to help YOU understand hormone replacement– so you’re empowered to advocate for yourself in perimenopause, menopause, and beyond. 

Hormones have played a big part in her healing journey– optimizing her well-being, promoting her brain function, enhancing her mood, and more. 

In this podcast, we’ll dive into the benefits and doubts around hormone replacement therapy, and learn why hormones may be exactly what you need to live your best life– for the rest of your life!

If you really want to be a participant in your life– and NOT just watch it go by– then hormones are a VERY important piece. 

Don’t miss the podcast here! 

Esther Blum, MS, RD, CDN, CNS

Esther is an Integrative Dietitian and Menopause Expert who’s spent 27+ years helping thousands of women master menopause through nutrition, hormones, and self-advocacy. She’s a best-selling author with appearances on the Today Show, ABC-TV, and Good Day NY. She has earned her Bachelor AND Master of Science degrees in Clinical Nutrition, and she’s a Registered Dietitian, Certified Dietitian-Nutritionist, and Certified Nutrition Specialist. 

IN THIS EPISODE

Esther’s hormone replacement journey 

Navigating changes in perimenopause and menopause

The stress response and regulating your nervous system

The importance of functional labs throughout menopause 

Optimizing detox pathways through the liver and gut 

Addressing the awareness around hormone replacement therapy

The difference between birth control and menopause care 

Is hormone replacement therapy safe for long-term use?

Hormones after a hysterectomy 

Hormone replacement in addition to lifestyle improvements 



RESOURCES MENTIONED
14-Day Menopausal Metabolic Meal Plan with recipes
Esther’s Instagram
Esther’s Website 
Ester on TikTok!

RELATED EPISODES 
#404: Do Women Need to Wait till Menopause to Begin Hormone Replacement Therapy? With Esther Blum
#557: What Every Women Needs to Know About Hormone Replacement in Their 40s And beyond with Felice Gersh
578: The Far-Reaching Physical and Psychological Impact of Hormones, Hormonal Birth Control and the Menopause Transition with Dr. Sarah Hill
#572: How To Know You Are in Perimenopause Including The 40+ Symptoms Associated with Declining Hormones
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579: Hormone Replacement Options and Hormone Testing for Women in Midlife + Self Advocacy for Optimal Health with Esther Blum

Women should NOT be made to feel bad about wanting something better, right? 

That’s the case when it comes to hormones and hormonal birth control. 

Unfortunately– there’s a lot of fear and uncertainty that women– and even their doctors– have around hormone replacement and hormone options. 

Some doctors are still stuck in thinking that hormones like estrogen are dangerous. So my goal is to empower you to find a provider willing to listen to you– because hormone replacement can be CRUCIAL as you reach perimenopause and menopause!

In this podcast, expert researcher and educator Dr. Hill opens the door to learning more about our bodies as women, hormones, and beneficial options for our health. 

Check out this podcast today to take charge of your hormonal health through every stage of your cycle– and your life! 

Dr. Sarah Hill 
Dr. Sarah Hill is an award-winning research psychologist specializing in women’s health and sexual psychology. Dr. Hill’s research focuses on the role of hormones, the immune system, and the environment in relationships and health behaviors. She got her undergraduate degree from the University of Wisconsin and earned her Ph.D. at the University of Texas at Austin. 

IN THIS EPISODE

Adjusting your lifestyle to different phases of your cycle 

What happens to your body through perimenopause

Addressing modern day’s standard of care for women’s health 

Hormone replacement options and their benefits 

Hormonal birth control and the side effects of it 

Birth control’s connection to the stress-response system 

Tips for getting your body off birth control 


View the podcast page here: https://drmariza.com/episode578

RESOURCES MENTIONED
Get Dr. Hill’s Book: This Is Your Brain on Birth Control
Dr. Hill’s Instagram
Dr. Hill’s Website

RELATED EPISODES 
#557: What Every Woman Needs to Know About Hormone Replacement in Their 40s And beyond with Felice Gersh
#547: What You Need to Know About the Opill and Hormone Changes in Perimenopause with Dr. Carrie Jones
#539: Everything You Need to Know About Navigating Hormone Changes in Perimenopause
#439: The Business of Birth Control and How It Affects Women with Abby Epstein
#424: Move Over Birth Control Pills, There’s A New Type of Contraception in Town That’s Completely Natural with Elina Berglund
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578: The Far Reaching Physical and Psychological Impact of Hormones, Hormonal Birth Control and The Menopause Transition with Dr. Sarah Hill

Here’s a secret that’s not talked about these days… Carbs aren’t that bad for you!
In fact, certain carbs are HUGE for providing fiber and supporting our gut health. 
So– why does the media always make carbs out to be the bad guy? 
Phoebe Lapine is an author and culinary expert who’s here today to dive into the importance of a balanced diet… yes, carbs included! 
But the key to remember is the SOURCE of your carb intake. 

You’ll walk away from this podcast feeling confident with healthy hacks to nourish your body without feeling restricted– setting yourself up for lifetime success. PLUS, as someone who’s battled autoimmune diseases, Phoebe’s tips are designed to help you get healthy… and STAY healthy. 

Discover the truth about carbs… and so much more HERE! 

Phoebe Lapine
Phoebe Lapine is a 4-times published author, gluten-free chef, culinary instructor, and Hashimoto’s-and-SIBO advocate whose mission is to share how food can be the best medicine. Working as a professional chef, she’s learned how to support the body with food through her own autoimmune diagnoses, and now she educates thousands of people to do the same. 

IN THIS EPISODE

How Phoebe overcame her challenges with Autoimmune disease  

The impact food has on the illnesses of modern-day 

Dietary tips for balancing your blood sugar and metabolism

The truth about fad diets and what’s actually good for your body 

Diversifying your plate to enhance your gut microbiome  

Spotting secret sugars and reducing your sugar intake 

The science behind your digestion 

Top HACKS for a balanced diet… without feeling restricted  


View the podcast page here: https://drmariza.com/episode577

RESOURCES MENTIONED
Get Phoebe’s Carbivore Cookbook and Gain Instant Access to the Blood Sugar Bootcamp Course HERE!
Phoebe’s Instagram
Phoebe’s Website

RELATED EPISODES 
#250: How To Heal from Sibo Without Sibo Taking Over Your Life with Phoebe Lapine
#300: Uncovering Common Myths and Lies About Gluten and Autoimmunity with Dr. Peter Osborne
#531: How To Create Metabolism-Loving Meals That Can Fix Your Blood Sugar and Ward Off Chronic Disease


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577: How to Put Gut Loving Carbs Back on the Table (Without Blood Sugar Consequences) with Phoebe Lapine

EPISODE SUMMARY
More women die of osteoporosis fractures and their complications than ANY kind of cancer.
So are YOU taking care of your bones, and giving your musculoskeletal system its best shot at success? 
Orthopedic expert Dr. Vonda Wright joins me today to address the neuromuscular-skeletal issues in women during perimenopause and menopause that profoundly impact our metabolic– and overall– health. 
If you’re hurting, struggling, losing muscle, or feeling weak– and you just don’t know what to do about it…

This podcast is made for you. 

Dr. Wright guides us through tackling our bone health head-on before it becomes a painful problem down the road. 
In this podcast, you’ll get tons of diet, exercise, lifestyle, and supplementation advice to help you feel strong, and STAY strong. 

Dr. Vonda Wright, MD, MS, FAOA
Dr. Wright is a double board-certified Orthopedic Sports Surgeon, entrepreneur, author of 5 books, keynote speaker and innovative leader focused on optimizing personal and professional performance at ANY age. Dr. Wright has now mastered midlife and menopause–  and spends her time educating women on how to make the rest of your life the best of your life. 

IN THIS EPISODE

Dr. Wright’s menopause story: how she got to where she is today

Working out to maintain the neuromuscular skeletal system

Musculoskeletal syndrome of menopause

Addressing collagen loss with aging 

Why to consider estradiol in the prevention of osteoporosis 

Lifestyle tips to enhance musculoskeletal health and metabolism 

Addressing women's longevity and quality of life with aging 

Dr. Wright’s Midlife Mastery Program– and where to find her!


View the podcast page here: https://drmariza.com/episode576

RESOURCES MENTIONED
Register for the Midlife Mastery Retreat! 
Get Your Strong & Courageous: No Excuses Guide to Thrive in (peri)Menopause Guide HERE!
NOVAMD Midlife Product Line
Dr. Wright’s Website
Dr. Wright’s Instagram
Check out Dr. Wright on YouTube!

RELATED EPISODES 
#573: The Science Behind Menopausal Weight Gain And Body Composition Changes
#572: How To Know You Are In Perimenopause Including The 40+ Symptoms Associated With Declining Hormones
#554: The Little Known Connection Between Declining Hormones And Bone Loss Plus Tips On How To Build Stronger Bones With Kevin Ellis
#552: The Midlife Muscle Crisis: Why Maintaining Muscle Is Necessary For Fat Loss, Strength And Longevity With Dr. Gabrielle Lyon
#256: How To Build Lean Muscle And Boost Your Metabolism Based On Your Menstrual Cycle, Even In Perimenopause With Dr. Stephanie Estima
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576: How to Build Bone, Muscle, Tendon, and Metabolic Resilience in Perimenopause and Menopause with Dr. Vonda Wright

EPISODE SUMMARY
What doesn’t kill you makes you stronger… 
An overused line, but girl– you know it’s true. 
Roxy Saffaie joins the podcast to inspire you to continue betting on yourself through challenging times to become the best version of YOU. 
In today’s podcast, we cover how to step into your highest power, create an unbreakable connection with your authentic self, and work towards becoming a self-mastery extraordinaire like Roxy is today. 
We unravel the truth about journaling and teach you how to easily use it to Change. Your. Life. Seriously!
Listen now and get closer to stepping into your dream life of authenticity, confidence, and self-love.

Roxy Saffaie
Roxanne Saffaie is a Self-Mastery writer, speaker, mentor, and digital creator. She’s climbed to the top 1% in the highly competitive celebrity beauty industry– but her true mission is to empower women into Self-Mastery and absolute Self-Love, helping them thrive. Roxanne has gained the trust of her community because she lives what she teaches. Her work reminds you of your agency to create the life of your dreams, and that you can conquer all of your challenges.

IN THIS EPISODE

Roxy’s story and how she’s stepped into her own authenticity 

How your authentic self creates a life of mastery and fulfillment

Why some people tend to play small in their lives

Tapping into our own worthiness– and saying “I’m worth it” 

Using self-love to build confidence and reach your goals

The transformative power of journaling 

Stepping into your future self and the vision of your future 

Common reasons people hold back from journaling


View the podcast page here: https://drmariza.com/episode575

RESOURCES MENTIONED
Get your FREE Future-Self Meditation + Guided Journal HERE
Get the You Are The Path Guided Journal HERE
Join Roxy’s Queendom Community!
Queendom is a movement where every woman is her own queen, embracing a life of passion, purpose, and VISION. 
Roxy’s Website
Roxy’s Podcast
Roxy’s Instagram 

RELATED EPISODES 
#532: How To Overcome Perfectionism And Self-Doubt By Unapologetically Embracing Your Fully Awesome Self With Kristina Mand-Lakhiani
#538: How To Set Your Soul Free In Order To Usher In The Most Beautiful And Authentic Life With Shirin Etessam
#342: 10 Tangible Ways To Practice Self-Love In The Morning Before Work
#271: Change Your Life By Cultivating More Self-Love And Self-Compassion With Kerry Tepedino

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487: Why Lifting Heavy Weights Is A Must + Science Backed Benefits For Women Over 40

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